Homocysteine is the waste product of the body's usage of
protein. This waste product is itself an amino acid, a building
block of proteins. Its production and regulation is linked to the
quantities of several vitamins, especially folic acid, B6, and
B12. Deficiencies in these vitamins can cause an elevation in the
body's levels of homocysteine.
There is mounting evidence that high enough levels of Homocysteine
can increase an individual's chances of developing heart disease,
stroke, and peripheral vascular disease. Particularly this
substance is believed to damage the inner layer of the blood
vessels. Homocysteine aids in creating irregularities along the
surface of the walls of blood vessels. These irregularities can
"snag" or "catch" free-floating debris in the bloodstream such as
fats. As these fats become attached to the walls of a blood
vessel, the vessel hardens and becomes constricted. This makes it
difficult for the artery or vein to expand for increased blood flow
and it is soon possible for the vessel to become blocked by these
deposited layers of fats. Another possible side effect of increased
levels of homocysteine include its ability to influence some of the
body's clotting abilities. There are many times when it is
necessary for the blood to start to clot. Such instance include
wounds, cuts, etc. where the body needs to stop bleeding. Whenever
there is no damage, however, it is dangerous for a clot to form in
the bloodstream. These clots can cause heart attacks, strokes, and
other circulatory problems.
There are several factors which can contribute to an individual's
homocysteine level. It has been observed that individuals who have
high blood pressure, smoke, or have high blood cholesterol are also
predisposed to have high levels of homocysteine. In general, there
are two categories which determine any predisposition, genetics and
environment. In terms of your genetics, those traits inherited from
your parents, many factors can dictate your homocysteine levels. The
most common indicator is a combination of the same traits which
predispose families to long histories of heart disease. A particular
group at risk are those whose traits include a genetic
mutation. This gene when normal can regulate the body's production
of homocysteine accurately. When this gene is damaged by mutation,
the regulation of this substance can go unchecked. In terms of the
environmental variables, your diet is the most significant. The
level of homocysteine in the blood is affected by the consumption of
vitamins such as folic acid, B6, and B12. Data from a recent study
shows that only 30-40 percent of the population was getting 200 or
more micrograms of folic acid in their diet. The data indicated
that for many persons an intake of at least 400 micrograms was
needed to keep homocysteine levels from becoming elevated. These
studies also concluded that these levels are higher in older persons
than younger ones, and in women after menopause than in those
before.
For most people the answer is going to be diet or dietary
supplementation. Following a well balanced diet should give most
individuals their recommended daily value (RDV) of each vitamin.
More than a third of folic acid in most American's diet comes from
citris fruits and vegetables. Grain products are also an important
source of folic acid. For example, 1/2 cup of spinach gives at least
a third of the RDV for folic acid. A 1/2 cup of asparagus, broccoli, or green peas gives 10-24 percent of the RDV. An 8-ounce glass of orange juice has about a quarter of the RDV. Beans and lentils are an excellent source of this vitamin. A ½ cup of black-eyed peas, lentils, lima beans, pinto beans, or navy beans gives at least a third of the RDV.
American's major source of B6 are meat, poultry, fish, fruits,
vegetables, and grain products. Unfortunately, most meats are not
considered to be heart healthy due to their effect on the lipid
levels in the bloodstream, as well as their cholesterol levels. The
healthy sources of this substance include fruits such as bananas and
watermelon. One banana has up to 40 percent of the RDV for B6. A 1
1/4-cup serving of watermelon can give up to a quarter of the
RDV.
Unfortunately, American's major sources of the vitamin B12 are meat,
poultry, fish, milk and milk products. B12 is not found in fruits,
vegetables, grains, nuts, or seeds. The healthier meats available
are typically fish. For example, a 3-ounce serving of mackerel or
trout has more than 40 percent of the RDV for B12. A 3-ounce
serving of tuna has up to 40 percent of the RDV. One cup of nonfat
plain yogurt has about a quarter of the RDV. Those individual's
whose physicians want them on a vegetarian diet must resort to
supplementing their diet by taking B12 vitamins.
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